Carol Whitaker Coaching

TONING LEAN MUSCLES It's really important to understand the importance of incorporating resistance training when toning is your goal. To develop good muscular "tone" you need to weight train, which will build lean, defined shaped muscles. Try to lift weight at least 3 to 4 times a week preform 2 exercises per body part, 4 sets per exercise and 12 - 15 reps per set. To see your hard work more quickly, eat a low fat diet along with low glycemic index foods, and of course don't forget to drink your SXinney Water! For a list of low glycemic index foods check out http://www.lowglycemicdiet.com/gifoodlist.html

LIV FIT SXINNEY CLUB Yesterday was a Utah state holiday called Pioneer Day. We had a full day of family, friends and BBQ's . It was such a fun day, but man am I tired... We went to my parents for a family get to gether than later we had a bunch of friends and family come over for a camp fire in our back yard. We had a ball visiting and making s'mores . Then we watched fireworks from our back yard... we'll we were actually in our arena, it was seriously such a great evening. So today I'm on recovery mode... I've gone to bed past midnight almost all week and boy is it catching up to me. I got up and got my exercise clothes on against my will, I was sooo tired... but I was glad I did I had a good workout after all - thanks to my SXinney Water . Well, my dear friend Kellyann and her husband helped me make an invitation for our Liv Fit SXinney Club I've been talking about. I'm so excited to help people reach their fitness goals. It's going to be wonderful

AEROBIC & WEIGHT TRAINING Try to preform at least 30 minutes of aerobic training at least 5 to 6 days a week. If you're also incorporating weight training into your routine, do weight training prior to doing cardio . This will ensure glycogen stores are depleted, leaving fat as the primary fuel source during and after your cardio session. Be sure to drink Liv SXinney Water before, during and after your workouts for more energy and recovery.

FLASH GOT HURT What a last few days it has been... Thursday evening my family & Lindsey went up to see Xavier, (my Friesian I sold.) We had such a wonderful time and on the way home we decided to take Lindsey to see Cabella's , a big sporting store. It was around 8 pm and I had a feeling that I needed to get home to check on my horses. I left them out in the pasture and felt impressed I needed to get home. But my kids begged me to take Lindsey to see the animals in Cabella's so I gave in and we went. It was a lot of fun and my children had a blast there, but when we came home all of our excitement vanished into worry, concern and sadness. My precious Flash had just cut his lower eye lid horribly moments before I got to him. The blood hadn't even began to fall. I couldn't believe my eyes, my heart sunk and I tried not to cry in front of my kids. I immediately called my sweetheart to come home and then called the vet. Flash was so sad and in a lot of pain. We loade

BODY FAT TESTING Be sure to get your body fat tested on a regular basis. Many people drinking Liv SXinney Water say they're not losing weight as quickly as they had hoped. I bet if they would have had their body fat measure before and after they would see a reduction in body fat percentage. By knowing your true body fat composition you'll be able to guage your fitness progress easier. I would suggest purchasing a qualitly scale that measures both weight and body fat. It's highly rewarding to watch your body fat come down after working hard to accomplish your fitness goals. So get tested and get moving for a happier, healthier You!

MY FITNESS GOALS :) It's been a while since I last wrote. I've had my dear friend's family stay with me for almost 4 weeks. We had such wonderful times together, they're like my family. They'll be moving into my neighborhood soon so we'll be neighbors before long - I'm sooo excited!!!! Well, I've decided to record my fitness goals and diet on my blog. I've had a lot of people ask me what I eat, how often and what I do for exercise. So I'm going to keep track of my goals, diet & exercise routine online. My goals are to lose 7 lbs of fat and gain 3 lbs of muscle by August 9 th , (our anniversary). My 5 short term goals are: 1. To exercise 6 days of week doing cardio & weight training 2. To eat clean and eat every 3 to 4 hours - without snacking between meals. 3. To get to bed by 11:00 pm each night, (this is my summer schedule only.) 4. To say my positive affirmations daily and drink my SXinney Water & cRave all day long. 5.

To change your life for the better stay focused on the positive at all times and in all areas of your life. Like truly attracts like... So if you want to improve any area of your life focus on the positive. See yourself as having or being your desires now, as though its already happened. Feel the feelings of joy and happiness and you'll begin attracting more wonderful things and people into your life. Synchonicity will begin to play an active role in your life on a daily basis. It's exciting to see just how easy your life will begin to evolve. Life truly is a gift. Embrace it!

Last night was a distributor "star" meeting up at Lorrie & Cori's cabin. My cute husband came with me, we had such a great time! All of my dear SXinney friends were there too. Heidi & Irene are so cute! I adore them more than they know. We had a delicious dinner and the people there were all like long lost friends. Liv SXinney is such a gift in my life on so many wonderful levels. I feel deeply blessed to be part of such an incredible team. It's my goal to be a director by September! So I'm putting it out there that amazing people will be attracted to me and I too them. I'll attract like minded people that want to be building builders too! I'm tickled! And on the 31st I'm holding the fist LivFit SXinney Club Meeting! I'm really excited for that. I'm going to offer fitness & diet tips with everyone and then we'll all share our weight loss tips and tricks to help each other. Losing weight is much easier when you have a support

To burn that unwanted fat faster try not to eat three hours before going to bed. If you absolutely have to eat then go for a small meal full of protein before going to bed. A protein drink,(without the extras) eggs, or some cottage cheese would be a perfect choice. Then you'll have protein for muscle recovery while you sleep. And if your still hungry then have some Liv SXinney Water & cRave to top it off. Do this for two weeks and I guarantee you'll feel healthier and tighter by the end of the second week. And that my friends is a wonderful feeling! :)

Wow! What a weekend.... the 4 th was full of junk food, over eating - way too many temptations for me... Ugh! My family had such a fun weekend though, I wish I could say it was worth it... but ya, no, it wasn't. We had a big BBQ at my parents home with yummy, yummy food! It was way too good to be honest... Then to top it off we had a weekend get-a-way at my mother-in-laws home with another yummy BBQ. We really did have such a great weekend, but I'm so ready to get back into shape & feel like me again. I'm back in the saddle and hanging on tight! I ate way too much this weekend and I feel it! I'm happy to say that I'm going to lose my damage this week for sure. And I'm going to be true to myself no matter what! Nothing tastes as good as thin feels - that is for sure! My game plan is to workout everyday, drink my Sxinney Water & cRave throughout the day, and to eat every 3 to 4 hours and NOT to eat after 7 to 8 pm, (I try not to eat 3 hours bef